Bacon and lentil soup
A satisfying and comforting soup packed with a good mix of healthy vegetables that take you well on the way to your 7 to 10 a day. Enjoy chunks of warm whole-grain bread with this winter warmer.
1 tablespoon olive oil
2 garlic cloves, crushed
2 slices back bacon, chopped
1 large onion, chopped
2 carrots, peeled and diced
1⁄2 large rutabaga, peeled and diced
4 cups diluted salt-reduced or homemade chicken or vegetable stock
2⁄3 cup green lentils
1 lemon, zest grated
4 parsnips, peeled and diced
2-3 tablespoons chopped fresh parsley
1.Heat the oil in a large pot. Add the garlic, bacon, onion, carrots and rutabaga and mix well. Cook over a medium heat, stirring frequently, for 5 minutes until the bacon has changed colour and the onion has softened.
2.Stir in the stock, lentils and half the lemon zest. Bring to a boil, then reduce the heat, half cover the pot and cook gently for 10 minutes.
3.Stir in the parsnips, cover and continue to cook gently for 25–30 minutes until the lentils and vegetables are tender.
4.Use a vegetable masher or hand-held blender to crush some of the lentils and vegetables into the soup, leaving the majority chunky. Stir in half of the parsley and season to taste. Serve sprinkled with the remaining chopped parsley and grated lemon zest.
Variations• For a vegetarian soup, omit the bacon and use vegetable stock. Serve sprinkled with mixed lightly toasted sunflower seeds and pumpkin seeds along with the lemon and parsley.• Celeriac makes a good alternative to parsnips.
Serves 4
Preparation time 20 minutes
Cooking time 50 minutes
Each serving
14 g protein • 7 g fat of which 1.5 g saturates • 25.5 g carbohydrate • 9 g fibre • 241 Calories
